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Here are the tastingspoons players. I’m in the middle (Carolyn). Daughter Sara on the right, and daughter-in-law Karen on the left. I started the blog in 2007, as a way to share recipes with my family. I’m still doing 99% of the blogging and holding out hope that these two lovely and excellent cooks will participate. They both lead very busy lives, so we’ll see.

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BOOK READING (from Carolyn):

Music of Bees, Eileen Garvin. Absolutely charming book about a woman in midlife, lonely, who raises bees, also makes unlikely friends. Heart-warming and very interesting about beekeeping.

A Postcard from Paris, Alex Brown. Really cute story. Dual time line, 1940s and present day about renovating an old apartment in Paris, things discovered.

Time of the Child, Niall Williams. Oh such a good book. Very small village in Ireland, 1960s. A baby is left on the doorstep. The town all whispers and helps. I listened to an interview of the author, which made me like him and his books even more.

Sipsworth, Simon Van Booy. If you like animals you’ll swoon. An old woman who really wants to die finds a tiny mouse in her house and befriends it and finds a reason to live. Utterly charming book.

The Forger’s Spell, Edward Dolnick. True story. For seven years a no-account painter named Han van Meegeren managed to pass off his paintings as those of Johannes Vermeer.

If You Lived Here, You’d be Home by Now, Christopher Ingraham. Could hardly put it down – about a journalist who takes on a challenge to move to small town in Minnesota and write about it. He expects to hate it and the people and place, but he doesn’t. Absolutely wonderful true story.

The River We Remember, William Kent Kreuger. 1950s, Minnesota. A murder and the aftermath. Could hardly put it down. Kreuger has such a vivid imagination and writing style.

How the Lights Gets In, Joyce Maynard. An older woman returns to New Hampshire to help care for her brain-injured son. Siblings and family, lots of angst and resentments.

The Filling Station, Vanessa Miller. Every American should read this book. A novelized retelling of the Tulsa massacre in 1921. Absolutely riveting.

The Story She Left Behind, Patti Callahan Henry. Love this author. Based on a true story. A famous author simply vanishes, leaving her husband and daughter behind. She had invented a mystical language no one could translate. Present day, someone thinks he’s solved the riddle, contacts the family. Really interesting read.

The Girl from Berlin, Ronald Balson. Love anything about Tuscany. An elderly woman is being evicted from a villa there, with odd deed provenance. Two young folks go there to help unravel the mystery. Loved it.

The Island of the Colorblind, Oliver Sacks, M.D. Nonfiction. The dr is intrigued by a remote Pacific island where most of the inhabitants are colorblind. He also unravels a mystery on Guam of people born with a strange neurological problem. Medical mysteries unveiled. Very interesting.

The Bookbinder, Pip Williams. Post 1914 London. Two sisters work at a bookbindery. They’re told to not read the books. One does and one doesn’t. One has visions beyond her narrow world; the other does not. Eventually the one gets into Oxford. Lovely story.

The Paris Express, Emma Donoghue. 1895 on a train to Paris, a disaster happens. You’ll delve into the lives of many people who survived and died in the crash.

A Race to the Bottom of Crazy, Richard Grant. This is about Arizona. Author, wife and child move back to Arizona where they once lived. Part memoir, research, and reporting in a quest to understand what makes Arizona such a confounding and irresistible place.

The Scarlet Thread, Francine Rivers. A woman’s life turned upside down when she discovers the handcrafted quilt and journal of her ancestor Mary Kathryn McMurray, a young woman who was uprooted from her home only to endure harsh frontier conditions on the Oregon Trail.

A Place to Hide, Ronald Balson. 1939 Amsterdam, an ambassador has the ability to save the lives of many Jewish children. Heartwarming.

Homeseeking, Karissa Chen. Two young Chinese teens are deeply in love, but in China. Then their families are separated. Jump to current day and the two meet again in Los Angeles.

North River, Pete Hammill. He always writes such a good story. A doctor works diligently healing people from all walks of life. His wife and daughter left him years before. One day his 3-yr old grandson arrives on his doorstep.

A Very Typical Family, Sierra Godfrey. A very messed-up family. Three adult children are given a home in Santa Cruz, Calif, but only if the siblings meet up and live in the house together. A very untypical scenario but makes for lots of messes.

Three Days in June, Anne Tyler. The usual Anne Tyler grit. Family angst. This wasn’t one of my favorites, but it was entertaining and very short.

Saved, Benjamin Hall. Author is a veteran war reporter. Ukraine, 2022, he nearly loses his life to a Russian strike. Riveting story – he survives, barely.

Grey Wolf, Louise Penny. Another Inspector Gamache mystery in Quebec. She is such an incredible mystery writer.

All the Colors of the Dark, Chris Whitaker. A missing person mystery, a serial killer thriller, a love story, a unique twist on each. Could hardly put it down.

Orbital, Samantha Harvey. Winner of 2024 Booker Prize. I don’t usually like those, but I heard the author interviewed and she hooked me. This is not a normal book with a beginning, a story and an end. It’s several chapters of the day in the life of various astronauts at the ISS (Int’l Space Station). All fictional. She’s been praised by several real astronauts for “getting it” about space station everyday life.

The Blue Hour, Paula Hawkins. An island off Scotland. Inaccessible except when the tide is out. Weird goings on. An artist. A present day mystery too.

Iron Lake, William Kent Krueger. A judge is murdered and a boy is missing. Riveting mystery.

Tell the Wolves I’m Home, Carol Ricks Brunt. 1980s. A 14-yr old girl loses her beloved uncle. Yet a new friendship arises, someone she never knew about.

Four Treasures of the Sky, Jenny Zhang. 1880s, a young girl is kidnapped in China and brought to the United States. She survives with many hurdles in the path.

The Boy Who Fell out of the Sky, Ken Dornstein. Memoir, 1988. The author’s brother died in the PanAm flight that went down in Lockerbie, Scotland. A decade later he tries to solve “the riddle of his older brother’s life.”

Worse Care Scenario, T.J. Newman. Oh my. Interesting analysis of what could/might happen if a jet crashed into a nuclear plant. Un-put-downable.

Song of the Lark, Willa Cather. Complicated weave of a story about a young woman in about 1900, who has a gifted voice (singing) and about her journey to success, not without its ups and downs.

Crow Talk, Eileen Garvin. Charming story which takes place at a remote lake in Washington State, about a few people who inhabit it, the friendships made, but also revolving around the rescue of a baby crow.

The Story Collector, Evie Woods. Sweet story about some dark secrets from an area in Ireland, a bit magical, faerie life, but solving a mystery too.

A Sea of Unspoken Things, Adrienne Young. A woman investigates her twin brother’s mysterious death. She goes to a small town in California to figure it out, to figure HIM out.

The King’s Messenger, Susanna Kearsley. 1600s England, King James. About one of his trusted “messengers,” and his relationship with a young woman also of “the court.” Lots of intrigue.

In the Shadow of the Greenbrier, Emily Matchar. Interesting mystery in/around the area of the famous resort in White Sulphur Springs, West Virginia.

Isola, Allegra Goodman. Hard to describe, survival story on an island in the 1600s.

Save the Date, Allison Raskin. Rom-com, witty, LOL funny. Clever.

The Sirens, Emilia Hart. Numerous time-lines, Australia. Mysteries abound, nightmares, abandoned baby, weird allergies.

Red Clay, Charles Fancher. LOVED this book. Mostly post-Civil War story about the lives of slaves in Alabama during Reconstruction.

Stars in an Italian Sky, Jill Santopolo. Dual time line, 1946 and recent time. Love stories and a mystery.

Battle Mountain, C.J. Box. Another one of Box’s riveting mysteries. Love his descriptions of the land.

Something Beautiful Happened, Yvette Corporon. A memoir of sorts in Greece, tiny island of Erikousa, where the locals hid Jews during WWII. All elusive stories told by the author’s grandmother.

The Jackal’s Mistress, Chris Bohjalian. 1860s Virginia, about a woman who saves the life of a Union soldier. Really good story.

Song of the Magpie, Louise Mayberry. Really interesting story about Australia back in the days when it was mostly a penal colony. Gritty strength of a woman trying to thrive with her farm.

The Boomerang, Robert Bailey. A thriller that will have you gripping the book. About a lot of secrets surrounding the president (fictional novel, remember) and his chief of staff and about cancer. A cure. Such a good story.

Care and Feeding, Laurie Woolever. Really interesting memoir of a woman driven to succeed in the restaurant business. She worked for Mario Batali and then Anthony Bourdain. Gritty stories.

Everything is Tuberculosis, John Green. Maybe not a book for everyone. A real deep dive into the deadly tuberculosis infection, its history. I heard the author interviewed and found the book very interesting.

The Book Lovers Library, Madeline Martin. Fascinating read about Boots’ drug stores’ lending library. And the people who worked in them.

The Arrivals, Meg Mitchell Moore. LOL funny, about a middle-aged couple whose children (and their various family members) return to the family home and the chaos that ensues.

My Life as a Silent Movie, Jesse Lee Kercheval. About grief. A big move to Paris, finding herself a new life with a new set of real blood family.

Escape, Carolyn Jessop. Another memoir about a woman really in bondage in Utah, Mormon plural marriage.

 

Tasting Spoons

My blog's namesake - small, old and some very dented engraved silver plated tea spoons that belonged to my mother-in-law, and I use them to taste my food as I'm cooking.

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Posted in Salads, on October 27th, 2018.

grilled_potato_spinach_corn_onion_salad

Does it look like I mixed this salad right on my granite countertop? Uh, no, there’s actually a glass plate in between.

The one thing you need to remember about this recipe is that you cook the small red-skinned potatoes ahead of time, but not quite all the way. Because after that you’re going to grill them. They don’t want to be so tender they’d not hold on the skewer. A vinaigrette is made – using champagne vinegar AND raspberry vinegar, a little honey mustard, fresh basil and olive oil. So delicious all by itself – or on any green salad.

If you’ve still got availability of fresh corn on the cob, do use it, although you can use frozen corn too. Buy some cotija cheese. Cotija is a Mexican dry cheese, crumbly, similar to Feta, so if you can’t buy cotija, use Feta. You need a package of baby spinach too and a red onion. The pre-cooked potatoes are tossed with a little olive oil and they’re threaded onto skewers. The corn is brushed with the same oil  and grilled along with the red onions.

Once the potatoes are done, they get put into a bowl and let them cool some. Add the spinach, cut the corn off the cob, add the onions, toss with vinaigrette and top with the cotija cheese. So good. Recipe came from a cooking class with Tarla Fallgatter.

What’s GOOD: loved the grilled aspects of this salad (potatoes, corn and onion) and really liked the combination in a salad with spinach and the tasty vinaigrette. I didn’t eat the potatoes (a no-no on my diet) and I ate just a couple kernels of the corn (also a no-no) but I gobbled up the onion and spinach in the dressing. Delicious.

What’s NOT: only that you do have to do the grilling soon before serving – you want the grilled stuff still warm.

printer-friendly PDF and MasterCook 15/16 file (click link to open recipe)

* Exported from MasterCook *

Grilled Potato Wedges with Spinach, Corn and Red Onion

Recipe By: Tarla Fallgatter class, Sept. 2018
Serving Size: 6

VINAIGRETTE:
2 tablespoons champagne vinegar — or pear vinegar
2 tablespoons raspberry vinegar
1 tablespoon honey mustard
2 tablespoons basil — thinly sliced
salt and pepper to taste
6 tablespoons olive oil
SALAD:
1/2 cup olive oil
1 tablespoon spice rub — your choice
1 pound potatoes — red-skinned, roasted at 375°F until almost tender, then cut in half
5 ounces baby spinach — or arugula
2 ears corn — husked
1 whole red onion — cut in 3/4″ slices
1/2 cup Cotija cheese — crumbled

1. VINAIGRETTE: Shake the vinaigrette ingredients together in a sealed jar. Set aside.
2. POTATOES: Mix the olive oil and spice rub together. Toss the pre-cooked potato halves with some of the olive oil, thread on skewers and grill until tender. Brush corn and red onion slices with olive oil mixture and grill until tender.
3. Place warm potato halves in a bowl, add spinach while they are still warm. Cut corn off the cobs and add, along with the red onion rings, cut into quarters. Toss with vinaigrette to coat and sprinkle in the cheese.
Per Serving: 387 Calories; 32g Fat (72.4% calories from fat); 4g Protein; 24g Carbohydrate; 4g Dietary Fiber; trace Cholesterol; 66mg Sodium.

Posted in Soups, on October 23rd, 2018.

watermelon_cuke_gazpacho

Can’t say that I’d ever had gazpacho with watermelon and cucumber. But oh, my, was it ever good.

Hopefully by the time this recipe posts, you’ll still be able to find watermelon in your grocery stores. Because this cold soup is so very refreshing. Maybe for a fall outdoor barbecue? Might be the last.

You begin with about 5 cups of watermelon (buy a seedless one, if possible), diced up. Most of it gets blended until smooth. Pour that out into a bowl. Then the remaining watermelon and the veggies get mixed in – you add a peeled and seeded cucumber, a red bell pepper, a small jalapeno chile pepper, some inner-stalks of celery, some red onion, fresh mint, fresh lime juice, a jot of sherry wine vinegar and salt. Chill and you’re done. Refrigerate for a few hours. Serve with a little dollop of crème fraiche If you’d like. I’d also put a mint leaf on top too (see photo). This recipe came from a cooking class with Tarla Fallgatter.

What’s GOOD: the word refreshing is the best one. Cold. Soothing. Tons of flavor in it. Worth doing. Could be made several hours ahead of time.

What’s NOT: nothing really other than prepping the vegetables. Otherwise, very easy.

printer-friendly PDF and MasterCook 15/16 file (click link to open recipe)

* Exported from MasterCook *

Watermelon and Cucumber Gazpacho

Recipe By: Tarla Fallgatter, cooking class, 9/2018
Serving Size: 6

3 pounds watermelon — seedless, diced (5 cups)
1 small cucumber — peeled, seeded, diced (1 cup)
1 medium red bell pepper — seeded, diced (1 cup)
1 small jalapeno chile pepper — seeded, minced
1/2 cup celery — use inner stalks only, diced
1/2 small red onion — diced
1/4 cup fresh mint — diced
3 tablespoons fresh lime juice
2 tablespoons sherry vinegar
1/4 teaspoon salt
1/2 cup creme fraiche — for garnish
mint springs for garnish

1. For watermelon, use 4 cups to puree, then remaining cup to mix in with other ingredients.
2. Puree 4 cups of watermelon in blender until smooth. Transfer puree to a bowl (or storage container).
3. Add remaining cup of watermelon with all remaining ingredients except creme fraiche and stir (no, don’t blend). Pour into the container with watermelon and chill until cold, at least one hour and up to 4 hours.
4. Divide among bowls and top with a dollop of creme fraiche and a mint leaf, if desired.
Per Serving: 116 Calories; 6g Fat (45.8% calories from fat); 2g Protein; 15g Carbohydrate; 2g Dietary Fiber; 18mg Cholesterol; 112mg Sodium.

Posted in Desserts, on October 19th, 2018.

10_minute_lime_cracker_pie

When I read this recipe, I knew I’d be making it soon. A 10-minute dessert? Yes, I’m in.

My evening bible study group has started up again after taking a hiatus for the summer. We kind of abide by the traditional Sept-June school year rotation. I ended up hosting the first two weeks and now we’re trading off amongst all of our homes. So I needed dessert. The first week I made a peach cobbler. An old recipe from my mother’s 3×5 card file. But I didn’t like it that much, so am not posting it here. But the second week I’d read about this lime cracker pie at Food 52 and just knew it’d be something I’d try.

lime_cracker_pie_ingredientsThe old-fashioned dessert that uses lemon juice and sweetened condensed milk in a graham cracker crust is updated here using lime juice instead, and layering the rich, creamy mixture with Ritz crackers. I used Trader Joe’s version called Golden Rounds. There at left you can see the ingredients. My limes were big enough that I only used 5, I think it was, to yield 1/2 cup of juice.

First, get out the ceramic or glass dish you’ll use. A 9×9 pan isn’t big enough, so use a ceramic dish larger than that. Meanwhile, you use a big bowl to combine the Eagle Brand Sweetened Condensed Milk (not evaporated milk – recipe won’t work with that) and 2 cups of heavy cream. Mix that up with a whisk for a few stirs, then you add in the lime juice and zest. Stir some more and within about 45 seconds the mixture begins to thicken. The lime juice causes a reaction somehow (I don’t know the actual chemistry of it) and it becomes a pudding-like texture.

assembling_lime_cracker_pieScoop out about a cup of the cream into the dish, spread it around, then gently add the crackers all over. See my photo at right. That’s one layer. Just keep layering. (If I did this again, I’d use a smaller dish than the one you see here – it was just slightly too big, in my opinion – it is 11 inches long). End up with a layer of cream on the top.

lime_cracker_pie_completeMAKE AHEAD: This dessert needs at least 2 hours, or preferably overnight refrigeration. What happens is the cream is absorbed into the crackers and it creates a kind-of cake layer. Not exactly, but close. The only thing to do before serving is to grate a bit more lime zest on top. It doesn’t need any other embellishments.

What’s GOOD: well, 10 minutes to make it? It might have taken me 15, but oh my, so easy. The flavor is piquant – the acid from the lime juice mixes with the sweet of the condensed milk. Sublime. Oh, pun there! I ate about 4 bites (quality control, you know) and sent all the rest of it home with my friends so I wouldn’t be tempted.

What’s NOT: it’s very rich. Full of fat, obviously. High calorie. But oh-so easy!

printer-friendly PDF and MasterCook 15/16 file (click link to open recipe)

* Exported from MasterCook *

Ten-Minute Lime Cracker Pie

Recipe By: J. Kenji López-Alt, at Food52
Serving Size: 10

2 cans sweetened condensed milk — 14-ounce/396ml cans
2 cups heavy cream — (470g)
1 tablespoon lime zest — finely grated, plus more for serving
1/2 cup lime juice — (120g) freshly squeezed
10 ounces Ritz crackers — (285g) from about 3 sleeves

1. Whisk together the condensed milk and heavy cream in a large bowl until combined. Add the lime zest and juice and whisk until thickened, about 1 minute.
2. Spread 1 cup (240ml) of the condensed milk mixture on the bottom of a deep-dish pie plate, an 10-inch (28cm) oval casserole, or a similar large shallow dish. Top with a single layer of Ritz crackers. Repeat, alternating layers of filling and crackers, until the dish is full, finishing with a layer of filling. Cover and refrigerate for at least 2 hours or overnight—the longer you wait, the more the crackers will soften and meld with the filling. Serve cold, zesting more fresh lime over the top, if you like.
Per Serving: 504 Calories; 30g Fat (51.9% calories from fat); 8g Protein; 54g Carbohydrate; 1g Dietary Fiber; 86mg Cholesterol; 346mg Sodium.

Posted in lectin-free, Soups, on October 15th, 2018.

cauliflower_parsnip_soup

You might be of the school of thought that there isn’t any way to make cauliflower edible. This soup might change your mind. Mostly because it’s the parsnips you taste!

In my repertoire of cookbooks (hundreds) I have one book that sits out on a stand in my kitchen. Why that one? Only because I like the cover colors and it fits well on the stand. Not exactly the most admirable of reasons. Yet I like the cookbook – I just don’t visit its pages very often. The other day I noticed that when I’d read through the book I’d put pink stickies on recipes I thought I’d like to make. There are about 10 of them. And this soup was one.

The book, Blue Eggs and Yellow Tomatoes: A Backyard Garden-to-Table Cookbook by Jeanne Kelley, is a treasure trove of relatively simple recipes, done beautifully with photographs and some lovely type fonts (you forget? I love type fonts). As it happened I had both a head of cauliflower AND about a pound of parsnips in my refrigerator. Yes, also I had an onion and a bay leaf. Gee, this soup was easy to make.

An onion was sweated in EVOO, then the parsnips (peeled, chopped) were added, as well as the chunks of cauliflower; 8 cups of water (I used vegetable broth) and a bay leaf and it simmered for about 35 minutes. Once it cooled a little bit I used my new immersion blender and whizzed it up easily enough. I added a little jot of salt. Since it was a hot day when I made this last month, I decided to eat it cold, although Kelley only mentioned serving as a hot soup. I left the pot out on my stove for 2-3 hours while it cooled down, then refrigerated it until dinnertime.

As an aside, I was watching a recent Cook’s Country episode on TV, and they did a test of immersion blenders. Mine is old. And I mean old (at least 35 years) – one of the very earliest models and I’ve never felt it did a very good job, so I splurged and bought a new one. Braun MQ505 Multiquick Hand Blender, Black. Braun makes several models, but this one, the cheapest ($59.95 on amazon) won their kitchen testing. I’ve used it twice in 3 days and am very pleased with it.

The topping called for currants. I didn’t have any, and on my diet I’m not supposed to eat dried fruit, but dates are okay. So I subbed dates for the currants. My kitchen garden has fresh thyme, and I easily toasted up a bunch of pine nuts in a skillet. The author cautions about that – how many times have you burned pine nuts in the oven? Way too many for me, so I, like her, toast mine in a skillet always. At the end you drizzle on a little bit of EVOO. The soup was filling and very tasty.

What’s GOOD: love the flavor – it’s the parsnips that predominate (adding a lovely sweetness), although the cauliflower adds plenty of texture. The garnish made the soup for me – the little crunch of the pine nuts, the thyme adding flavor, and then the minced up dates. Altogether delicious. Next time I’ll make a double batch and freeze some. The recipe makes enough for 4-5 generous dinner-sized portions.

What’s NOT: gee, nothing. Very easy soup to make.

printer-friendly PDF and MasterCook 15/16 file (click link to open recipe)

* Exported from MasterCook *

Cauliflower and Parsnip Soup with Currant and Pine Nut Garnish

Recipe By: Adapted slightly from Blue Eggs and Yellow Tomatoes
Serving Size: 6

SOUP:
2 tablespoons EVOO
1 large onion — chopped
1 pound parsnips — peeled, chopped
1 head cauliflower — roughly chopped
6 cups water — (or vegetable stock)
1 whole bay leaf
salt to taste
GARNISH:
1/2 cup pine nuts
1/4 cup currants — or raisins or dates
1 tablespoon fresh thyme — chopped
1 tablespoon EVOO — to drizzle on top

1. SOUP: Heat oil in heavy pan over medium heat. Add onion, cover and cook until onion is tender and just beginning to turn golden, about 8 minutes. Add cauliflower, parsnips, bay leaf and water (I used vegetable broth). Bring to a boil and simmer over low heat until vegetables are tender, about 30-40 minutes.
2. Cool slightly and remove bay leaf. Using an immersion or standard blender, puree soup (in batches if necessary) until smooth. Season with salt to taste. Can be made up to 3 days ahead and refrigerated. Reheat to serve. (May also be served cold.)
3. GARNISH: Toast pine nuts in dry skillet until golden brown. Mix pine nuts in a bowl with currants, and thyme. Season with salt and pepper.
4. Serve in bowls with about a tablespoon of the garnish on each bowl of soup then drizzle with olive oil.
Per Serving: 201 Calories; 13g Fat (54.1% calories from fat); 4g Protein; 20g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 20mg Sodium.

Posted in Chicken, Miscellaneous, on October 11th, 2018.

chakalaka_relish

A lovely relish (or kind of like a salsa) to serve with grilled meat.

Presuming you read my post from yesterday, about the BBQ Chicken, South African Style, then you already know this relish is supposed to be served with that chicken. It came from a cooking show with Sarah Graham, who’s from South Africa. This side/relish is just so different – when I watched the show a couple of years ago I was intrigued with the ingredients . . .

It has some very standard things you’d expect in a relish – onion, a chile pepper, a bell pepper, garlic, even tomatoes. But a bit more unusual is a bunch of grated carrots, some chutney (I used apricot jam), a jot of ketchup. But this one also has a little bit of curry powder (but not really enough to taste it), AND it has a small can of BAKED BEANS in it.

Here’s what wikipedia has to say about it:

Chakalaka is a South African vegetable relish, usually spicy, that is traditionally served with bread, pap, samp, stews, or curries. Chakalaka may have originated in the townships of Johannesburg or on the gold mines surrounding Johannesburg, when Mozambican mineworkers coming off shift cooked tinned produce (tomatoes, beans) with chili to produce a spicy relish with a Portuguese flair to accompany pap. The many variations on how to make Chakalaka often depend on region and family tradition. Some versions include beans, cabbage and butternut. For example, a tin of baked beans, tin of tomatoes, onion, garlic, and some curry paste can be used to make the dish.

In case you’re interested, pap is a kind of cornmeal porridge, and samp is another kind of dried corn variant where the corn kernel shells are removed and then the inner meat made into a porridge type dish. Reading about the history of this dish, it makes so much sense that mine workers had to use canned foods and they discovered a way to make a spicy relish/side from canned tomatoes and baked beans.

The onion, chile, bell pepper and carrots are cooked a little bit (I cooked them VERY little as I wanted crunch) with the onions getting the most amount of cooking time, then you merely add in all the other ingredients. Since I made it I’ve had it alongside the leftover chicken, also some grilled sausages, and some fish. All good with it. I made part of mine without the beans (cuz I’m not eating beans on this diet I’m on), but I DID taste it, and thought the addition of the beans was really good. I was expecting it to not taste good, but it was. I gave away all of the bean relish and kept the part without beans and enjoyed it for a week or so afterwards.

What’s GOOD: it’s unusual, that’s for sure. Liked all the lively flavors in it – because I was having guests I used the lesser quantity of curry powder – I’d likely add more next time. Make ahead is fine, and it keeps for at least a week.

What’s NOT: nothing really . . . it was a really good addition to my potluck dinner to serve with the chicken.

printer-friendly PDF and MasterCook 15/16 file (click link to open recipe)

* Exported from MasterCook *

Chakalaka Relish

Recipe By: Sarah Graham, Cooking Channel, 2016
Serving Size: 4

2 tablespoons olive oil
1 medium onion — finely chopped
1 whole red chile — seeded, finely sliced
1 whole red bell pepper — seeded, finely chopped
1 clove garlic — minced
1 teaspoon curry powder — (1 to 2)
1/2 teaspoon dried mixed herbs
2 medium carrots — grated
14 ounces baked beans
14 ounces canned tomatoes — chopped
1 tablespoon chutney — or apricot jam
1 tablespoon ketchup
Kosher salt and freshly ground black pepper

1. Heat the oil in a medium saucepan over medium heat. Add the onions and cook until softened, at least 5 minutes.
2. Add the red chiles, bell peppers, garlic, curry powder, mixed herbs and carrots, and cook for another 3 to 5 minutes.
3. Add the beans, tomatoes, chutney, ketchup and a generous pinch of salt and pepper. Bring to a simmer and cook for 30 minutes. (I didn’t cook this for 30 minutes as I liked the crunch to the vegetables, but traditionally you would.)
Per Serving: 227 Calories; 8g Fat (27.5% calories from fat); 7g Protein; 38g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 602mg Sodium.

Posted in Chicken, Grilling, on October 10th, 2018.

bbq_chix_south_african_style_chakalaka relish

Just another grilled chicken recipe, but with a South African twist.

The picture at right is Sarah Graham. A cookbook author, writer, and a host of two seasons of a cooking show on the Cooking Channel. She lives in South Africa, and what I loved about her show was the location – she filmed outside and off in the distance behind her outdoor kitchen, were wild animals. You might still be able to find her shows on reruns if you look up Sarah Graham’s Food Safari. When I was watching her show, it was just before and just after I went to Africa and did a couple of weeks of safaris (loved it). I do enjoy listening to South Africans with their very different English accents. So it was with Sarah Graham.

A few recipes from her shows got saved to my to-try file (recipes are still available at the Cooking Channel, I would assume), and this is one of them.

This post is lagging a bit behind – – I made this over Labor Day weekend when I decided I was not going to be sitting home on the holiday Monday doing nothing. So I invited a group of friends over (all widows) and we did a potluck dinner. One friend brought lovely Dutch cheeses and crackers. Another brought a delicious apple crumble pie; yet another a green salad, another a rice, green chile and cheese casserole, and lastly a cold broccoli salad. And I did the main dish (chicken) on the grill. Along with a very unusual relish (that mound of red stuff on the right on the plate at top).

labor_day_dinnerHere’s a photo of our group, from left: Annette, Judy, me, Judy and Mary Lou. Nancy took the photo. It was a gorgeous evening – we had been having lovely weather the last 2 weeks, gearing up, probably for blistering heat we usually have in September and October. I made strawberry gins – I should write up a post about that. My family (well, the ladies of my family) enjoyed them mostly in England, but we also found them in Paris and Florence also. So very refreshing. I found strawberry gin at my local “Total Wine,” but you might have to seek it out. You macerate a strawberry or two in a glass, add the strawberry gin, then top off with tonic. And lots of ice. Then wedge a strawberry on the rim of the glass, add a mint leaf and present!

So, back to the chicken. I’m going to post the relish tomorrow – so DO wait until you get that recipe before you make this. The relish is so unusual and different, but goes perfectly with the chicken. Anyway, the recipe indicates using a spatchcocked chicken (my Trader Joe’s has them fresh) or you can ask a butcher to cut it, or you can cut it yourself. You cut through the backbone (and remove it completely) and flatten out the bird so it can lay flat on the grill. You might have to nip a bit around the breast bone to get it to flatten out. I decided, actually, to cut the bird in half as I thought it would be easier for me to maneuver on the grill. It was a 5 pound bird I bought.

Marinate the chicken overnight – I used a big Ziploc bag – first I added in all the marinade ingredients – oil, balsamic, pourable honey, lemon juice, paprika, dry cilantro, cinnamon, garlic, fresh red chile, and a little jot of ketchup. The next morning I turned the bag over and squished the marinade around (it doesn’t make all that much). About 45 minutes before grilling, take it out of the refrigerator and let it warm a little bit. Meanwhile, fire up the grill.

You might find this hard to believe, but truly I’m a novice or an apprentice (but without a teacher) at the grill. You read this here before, my DH Dave was the grill meister in our house, and I merely told him what I needed him to do – cook to what temp and what the internal temp needed to be. He loved everything about mastering the grill techniques. Me, not so much. Because I’m alone now, when I have to manage or monitor what’s on the grill, I have to leave my guests – although every one of my friends understood why I was up and down checking on the chicken. No way did I want it to overcook!

What’s GOOD: really liked the flavor, and it was super-moist and tender. I first grilled it over high heat, then turned it down to medium and kept checking the internal temp. The skin charred well (see photo at top) but the chicken just below it was juicy.  The relish that went with it was a hit – it’s very unusual. The marinade did give the chicken some flavor, and cooking it with the lid down on the grill gave it some smoky flavor too. Likely you could bake this in the oven easily enough too. Yes, I’d make it again.

What’s NOT: nothing other than needing to start this the day before, to marinate the chicken.

printer-friendly PDF and MasterCook 15/16 file (click link to open recipe)

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BBQ Chicken (South African)

Recipe By: Sarah Graham, Cooking Channel, 2016
Serving Size: 4

2 tablespoons ketchup
2 tablespoons olive oil
2 tablespoons balsamic vinegar
1 tablespoon honey — needs to be thin in order to dissolve in the marinade
1 tablespoon lemon juice
2 teaspoons paprika
1/2 teaspoon dried cilantro
1/2 teaspoon ground cinnamon
2 cloves garlic — minced
1 green chile — seeded and chopped, or 1 teaspoon dried chile flakes
Salt and freshly ground black pepper
3 1/2 pounds whole chicken — spatchcocked or cut into 8 skin-on pieces

1. In a sealing plastic bag, mix together the ketchup, olive oil, balsamic, honey, lemon juice, paprika, dried cilantro, cinnamon, garlic, chiles and a generous pinch of salt and pepper.
2. Add the chicken, squish it around, seal the bag and refrigerate at least 1 hour, or preferably overnight. Turn bag over at least once so the other side of the chicken is marinated as well.
3. Remove the chicken from the refrigerator 20-30 minutes before cooking to bring to room temperature.
4. Grill the chicken, lid down, for 30 to 35 minutes, or until cooked through, turning halfway and basting with extra sauce every 10 minutes. Thigh meat should register 160-165°F.
5. Serve immediately with a side salad and the chakalaka relish on the side. If you have fresh cilantro, sprinkle a little bit on top of the chicken. Cut serving sized pieces and plate it.
Per Serving: 680 Calories; 48g Fat (63.8% calories from fat); 51g Protein; 10g Carbohydrate; 1g Dietary Fiber; 247mg Cholesterol; 283mg Sodium.

Posted in Salad Dressings, on October 10th, 2018.

fresh_lime_vinaigrette

What do you do when you acquire a windfall of limes? Well, you could make margaritas, or some other refreshing drink. In this case it’s salad dressing.

I actually have a lime tree. A dwarf one that lives in a big pot on my patio. To date (about 5 years) it’s yielded maybe 3 limes. This year I got one. I’m not sure what to do with the tree – I guess I’ll keep watering it (it’s on automatic drip) in hopes that it will suddenly decide to fruit more of them.

limes_in_a_bowlBut meanwhile, when I was at the gym the other day, one of the trainers mentioned there was a bowl of limes at the front counter and that I should help myself. I thought about taking one (to be nice, and assuming others would want them too), but she said, oh, no, take all you want – I have hundreds on my tree. So I took a bunch. If there are more the next time I go in, I’ll help myself and probably freeze the juice in 1/2 cup portions. Of course, limes don’t yield a whole lot of juice so it does take a bunch to make up 1/2 cup of juice – I think it took 4.

Here on my blog I have a recipe for a cocina salad with cilantro lime dressing, but I knew if I made that one, I’d need to use up the dressing within 3 days because the cilantro gets icky, even suspended in the dressing. So I went hunting for another recipe, and found one at epicurious. Its only unusual item is the addition of ground coriander. And it also called for cilantro, but I eliminated that part and merely added it to my salad itself.

Surely I’ve mentioned it recently, but I dislike bottled salad dressings. I always prefer my own homemade ones. And because I’m eating a salad nearly every evening, I like variety in my dressings. I have 3 in my refrigerator as I write this. But this one is the first one I go to if I have a choice!

When I mixed it up, I tasted it, using the directions as written. I found the dressing just a tetch too sharp, so I added in another tablespoon or so of oil. I also used a new artificial sweetener that I like. It’s liquid monkfruit. I’ve never had monkfruit – – from wikipedia: monk fruit is a herbaceous perennial vine of the Cucurbitaceae (gourd) family, native to southern China and northern Thailand. The plant is cultivated for its fruit, whose extract is nearly 300 times sweeter than sugar and has been used in China as a low-calorie sweetener for cooling drinks and in traditional Chinese medicine. They extract the juice and concentrate it and mine is a liquid in a little bitty bottle and it drips out. I used 8 drops of monkfruit extract to sweeten the salad dressing. Monkfruit has all kinds of healthful qualities and it slips through your system without being digested, mostly.

What’s GOOD: the dressing is very lime-forward – you truly can taste it. Liked it. The sugar/monkfruit took the edge off, but also the other tablespoon or so of oil helped moderate the sharpness of the lime juice. I liked the flavor altogether, and the ground coriander added a little extra flavor – it’s hardly discernible, however.

What’s NOT: nothing really, unless limes are ridiculously expensive where you live.

printer-friendly PDF and MasterCook 15/16 (click link to open recipe)

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Fresh Lime Vinaigrette

Recipe By: Adapted from epicurious
Serving Size: 4

1/2 cup fresh lime juice
2 teaspoons kosher salt
4 whole garlic clove — finely minced
2 teaspoons sugar — or artificial sweetener
1/2 teaspoon ground coriander
1/2 cup extra-virgin olive oil — or more if needed

1. On a cutting board, mince the garlic first, then add the salt to the garlic and continue to mince. Set aside for a few minutes.
2. In a tightly lidded jar add all ingredients together including the garlic. Allow to sit at room temp for about 30 minutes before using, so the garlic will mellow a little bit. Taste for acidity and salt – it may need another tetch of oil if it’s too sharp.
Per Serving: 260 Calories; 27g Fat (90.6% calories from fat); trace Protein; 6g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 941mg Sodium.

Posted in Desserts, Gundry-friendly, on October 8th, 2018.

keto_mug_cake

Oh my goodness. I’ve discovered nirvana. I can still have my cake and eat it too!

For the last many months, I’ve been on a diet (Steven Gundry, Plant Paradox diet) and the weight loss has slowed down to a trickle. So much so that if I go out to eat – and am still trying to order things that are within the diet – I gain a pound every time. (It’s probably portion control and salt and maybe sometimes a sauce or something like that served with the piece of fish or chicken.) Then it takes me another week or more to get that off. I’m quite frustrated. There are lots of foods I really miss – some carbs, even some vegetables like green beans (the seeds contain lectins). I miss a piece of toast now and then. I miss eating a sandwich, like a tuna sandwich on white bread. I miss desserts. There is a coconut milk ice cream that is acceptable (So Delicious brand) but I don’t like it all that much. I’m really missing Mexican food – I’d do just about anything to have a shredded beef taco right about now. Or a cheese enchilada. But no, I’m afraid that if I succumb to having it once, it would become a regular routine to go off the diet. But what I’m not missing is chocolate because I’m able to have an ounce a day. Yippee!

So, at one of the Phillis Carey cooking classes a month or so ago, she mentioned a chocolate mug cake that she can have on her diet (keto). She emailed the recipe to me. I promptly looked at the ingredients and decided that yes, I can have it too! I made it once and was not thrilled, but I decided afterwards that I could tweak the recipe and would buy some fresh(er) almond meal. The mug cake had a decided bitter aftertaste that I couldn’t define. The almond meal didn’t smell stale, but then I didn’t taste it straight, either and it definitely was past its use-by date. So, today, I was just craving something sweet (I don’t often have those cravings) and since I can have a tablespoon of cocoa a day (or regular chocolate, 1 ounce) I’d try making the keto mug cake again. I had a new bag of Trader Joe’s almond meal (almond flour is okay too).

One thing I tweaked was the amount of sweetener. The original recipe called for 2 T of sweetener. Well, I think that’s way too much – I morphed it down to 1/2 tablespoon for the mug in its entirety. But perhaps that’s the Swerve. Taste the batter to make sure.

First I melted a tablespoon of butter in a mug in the microwave. (Now, technically, a tablespoon of butter is not on my diet, but even Gundry says that if butter is an important element to something go ahead and use it in moderation, so I did.) Then you add the almond flour, (there’s no wheat flour in this), baking powder, sugar sweetener in some form (I used Swerve, which is my new go-to sweetener), the tablespoon of cocoa powder, some coconut shreds if you want them (I didn’t), an egg and a tiny tetch of vanilla. Stir it up well in the mug and put it in the microwave. The recipe says 45-60 seconds. Mine is done perfectly at 45 seconds. The cake part rises up more than halfway in the mug and it kind of has a sponge-like look to the top. You sprinkle in just a few chocolate chips (optional – recipe calls for sugar free – I used the real thing, but only about 3-4) and pour on a tablespoon of coconut cream or heavy cream. Eat. Oohs and aaahs from here.

Whether I can have this regularly – well, probably not. But when I’ve had a really light lunch as I did today, I think the keto mug cake is in order. The calorie count is 427, so yes, this definitely needs to be an occasional treat!

What’s GOOD: nirvana for me, on this just-about-zero-carbs diet I’m on. Taste is wonderful – cake is moist and kind of sponge-cake like. Definitely a good chocolate taste/flavor. Not a large portion, which is good. Protein is in there (egg and almond meal) and I get my ration of chocolate too. Altogether wonderful. And it took all of about 4 minutes to mix it up and 45 seconds to “cook.”

What’s NOT: nothing at all, really. If you’re not dieting, use regular sugar – taste and add what you think it needs. Don’t use honey as it would change the chemistry – might need another tablespoon of almond meal if you used that route.

printer-friendly PDF and MasterCook 15/16 file (click link to open recipe)

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Chocolate Keto Mug Cake

Recipe By: adapted slightly from Phillis Carey
Serving Size: 1

1 tablespoon butter — salted
3 tablespoons almond flour — or almond meal
1/2 tablespoon Swerve — or erythritol or monkfruit sugar (if you use different sweeteners, taste the batter, it may need more)
1 tablespoon unsweetened cocoa powder
1 tablespoon coconut shreds — unsweetened, optional
1/2 teaspoon baking powder
1 large egg — beaten
1/8 teaspoon vanilla
1 tablespoon chocolate chips — sugar free Lily brand, optional
1 tablespoon coconut milk — or coconut cream or heavy cream, optional

1. Melt butter in mug in microwave oven. Stir in almond flour, sweetener, cocoa, coconut, baking powder, egg and vanilla; mix well.
2. Microwave on HIGH power for 45-60 seconds until puffed and set. DO NOT OVERCOOK. Immediately top with chocolate chips. Serve topped with coconut milk or cream, if desired, to moisten the cake.
Per Serving: 427 Calories; 32g Fat (62.5% calories from fat); 19g Protein; 24g Carbohydrate; 3g Dietary Fiber; 243mg Cholesterol; 453mg Sodium.

Posted in Beverages, on October 6th, 2018.

fresh_strawberry_margaritas

This time of year is not the time to do strawberry anything. But save this recipe for next spring when really ripe strawberries are available.

It was awhile back that Phillis Carey made these margaritas, and I wrote “fab” beside the recipe, then forgot to write it up and post it for you! This is one very delicious recipe – and so much better than anything you’d order in a nice Mexican restaurant or bar. You may not ever go back to any mix after you taste these.

Start working on this a few hours ahead so the mixture can chill thoroughly. First you need to make the “margarita mix.” See the recipe at the bottom. It will require a LOT of fresh lemon and lime juice. I mean a LOT, but once you make it, it’ll keep in the refrigerator for about a week. This recipe makes drinks for 4-6 people, and if they like them as much as we did, maybe you should double the recipe.

You do rub the rims of the glasses with lime wedges (juice) and then dip in sugar. Set them aside. Then you mix up the margaritas (fresh strawberries, tequila, the margarita mix you made earlier, triple sec, lime juice and orange juice). Blend it then blend again with a specific amount of ice cubes, then pour immediately. DO USE VERY RIPE STRAWBERRIES in this – Phillis warned us that if the berries aren’t at the peak of ripeness, you’ll be disappointed. Duly noted . . .

What’s GOOD: you’ll hear raves – I just know it because there were mmmm’s all around the room when Phillis served these. It’s very refreshing, but packs a punch of alcohol, of course, but the strawberries and the fresh citrus help to temper the strength. Altogether fabulous drink. And it’s not overly sweet. You’d think it would be, but no, it wasn’t. I really liked that part.

What’s NOT: maybe the amount (2 or more lemons and probably 4-5 limes) of lemons and limes you’ll need to make this. Have trees? Use those. Or make these when you can buy lemons and limes at a better price!

printer-friendly PDF and MasterCook 15/16 file (click link to open recipe)

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Fresh Strawberry Margaritas

Recipe By: Phillis Carey, cooking instructor, 5/2018
Serving Size: 5

MARGARITA MIX: (makes 2 1/2 cups)
3/4 cup water
3/4 cup sugar
1/2 cup fresh lemon juice
1/2 cup fresh lime juice
MARGARITA:
granulated sugar and lime wedges, for the glass
2 cups fresh strawberries — diced, VERY RIPE ONLY
3 tablespoons sugar
1 1/3 cups tequila
3/4 cup margarita mix (above)
6 tablespoons Triple Sec
6 tablespoons fresh lime juice
2 tablespoons fresh orange juice
3 cups ice cubes

1. MARGARITA MIX: Combine water and sugar in a large saucepan. Stir over medium heat until sugar dissolves. Bring to a boil. Turn off heat and cool completely (to room temp). Can be made ahead and refrigerated. When syrup is cool/cold, mix syrup, lemon juice and lime juice. Cover and chill overnight, if possible. Can be kept for a week, or freeze for longer storage.
2. MARGARITAS: Rub rims of glasses with lime wedges and dip rims in sugar. Set aside. Toss strawberries with sugar, stir and set aside for 15-30 minutes.
3. Place strawberries and any accumulated juices, tequila, margarita mix, Triple Sec , lime and orange juices in a blender and puree until smooth. Add ice cubes and puree until slushy. Pour into glasses and serve immediately.
Per Serving (not accurate because the margarita mix quantity is more than you’ll use in the recipe): 384 Calories; trace Fat (1.0% calories from fat); 1g Protein; 54g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 8mg Sodium.

Posted in Chicken, on October 2nd, 2018.

triple_layer_chix_quesadilla_wedges

Mouth watering going on here at my end – this was before I started on a carb-free diet, and I ate this with relish back a few months ago.

This diet I’m on (virtually carb-free) does have me wishing for some Mexican food now and then. I miss chile rellenos and tostadas. Even refried beans. Didn’t think I’d miss them! It’s the crunch of the tortillas I miss, too. But, oh well, I’m working off the pounds slowly without tortillas, potatoes, rice, grains, bread, beans, squashes, etc.

But, since you, my readers, aren’t following my diet – you can make this recipe with abandon and you’ll love it. At the cooking class with Phillis Carey, she made her own pico de gallo, and her own buttermilk garlic dressing for the salad. You can short cut by purchasing those things. But I’ll include them all in the recipe below. The tortillas are stacked with Jack cheese, cheddar, goat cheese, olives and chicken meat that’s been tossed with some barbecue sauce. You make 2 layers, using 3 tortillas total for each serving (so this recipe makes 3 of the layered pieces which are then cut into wedges to serve). The quesadillas are baked first (10-15 minutes) until the tops are browned and crispy, then you cut each into wedges, add the lettuce with dressing and some pico de gallo and lastly sprinkle on some fresh cilantro. Altogether easy – ideal if you have some leftover chicken, perhaps? This could be an appetizer or a dinner – it’s rich with all the cheeses in it, so maybe an adult could eat one full round.

What’s GOOD: this is easy to make if you have the cheeses on hand, and you have some chicken already made. Use ranch dressing as a stand-in, and some jarred salsa too. Really delicious – and different because of the way you make them – layered/stacked and with the BBQ sauce on the chicken.

What’s NOT: nothing, really.

printer-friendly PDF and MasterCook 15/16 file (click link to open recipe)

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Triple Layer BBQ Chicken Quesadilla Wedges

Recipe By: Phillis Carey, cooking instructor, 5/2018
Serving Size: 6

PICO DE GALLO:
6 medium plum tomatoes — seeded, diced
1/2 serrano chile — seeded, minced
3 cloves garlic — minced
2 tablespoons fresh lime juice
1 tablespoon vegetable oil
3 tablespoons fresh cilantro — chopped
salt and pepper to taste
SALAD & DRESSING:
1 1/2 cups buttermilk
1/2 cup sour cream
1/4 cup mayonnaise
1/4 cup fresh lime juice
3 cloves garlic — minced
1/4 cup red onion — minced
2 tablespoons fresh cilantro — chopped
2 teaspoons chipotle chile canned in adobo — finely chopped
6 cups Romaine lettuce — shredded
QUESADILLAS:
2 boneless skinless chicken breast halves
1 cup barbecue sauce — smoky type, DIVIDED USE
salt and pepper to taste
2 tablespoons vegetable oil
9 6-inch flour tortillas
2 cups jack cheese — shredded
2 cups cheddar cheese — shredded
1/2 cup goat cheese — crumbled
1 red onion — thinly sliced
6 ounces sliced black olives — drained
1/4 cup vegetable oil
1 tablespoon chili powder
1/4 cup fresh cilantro — chopped

1. PICO DE GALLO: Combine all ingredients and season with salt and pepper. Let stand at room temp for up to 3 hours (or refrigerate for a few hours more – best eaten the day it’s made).
2. DRESSING: Puree ingredients in blender (except lettuce), then season with salt and pepper. Cover and refrigerate for up to 48 hours.
3. QUESADILLAS: Trim chicken and pound to an even thickness of 1/4″. Pour 3/4 cup of barbecue sauce over chicken, turning to coat. Let marinate for 2 hours in the refrigerator, or 30 minutes at room temp. Wipe barbecue sauce off chicken (it burns) and brush chicken with oil. Grill (stovetop grill or outdoor) 3-4 minutes per side over medium heat.. Let cool and cut chicken into thin strips, toss with remaining 1/4 cup barbecue sauce.
4. Preheat oven to 425°F. Add red onions to a small bowl with water and a small splash of white or apple cider vinegar. Let those sit for about 15-20 minutes, drain, blot on paper towel.
5. Arrange 3 tortillas on 1 or 2 parchment-lined baking sheets. Combine the 3 grated/crumbled cheeses. Using half the cheese blend, half the onion, half the olives and half the chicken placing some chicken around the outside edges to help prop up those edge so they don’t collapse when baked. Top with another tortilla and repeat process. Top with remaining tortillas. Brush tops of all 3 stacks with oil, using a silicone brush, then sprinkle the tops with chili powder. At this point these may be refrigerated (covered well with plastic wrap) for several hours. If refrigerated, the baking process may take a few extra minutes.
6. Bake the quesadillas for 10-15 minutes, until tops are lightly browned and crispy.
7. Cut each quesadilla in 6 quarters. Meanwhile, toss lettuce with some of the dressing and add to the serving plate. Serve 3 wedges per person and add pico de gallo on top, a drizzle more dressing and sprinkle with fresh cilantro.
Per Serving: 777 Calories; 52g Fat (59.6% calories from fat); 32g Protein; 49g Carbohydrate; 6g Dietary Fiber; 86mg Cholesterol; 1267mg Sodium.

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